8-WEEK WINTER WARM-UP/FITNESS CHALLENGE

REGISTRATIONS NOW OPEN!!


REGISTRATIONS CLOSE 6PM, FRIDAY, 11 JUNE


WEIGH-IN AND INITIAL TESTING: 5:45-6:25PM, Monday, 13 June - Newlands Primary School hall.

FINAL WEIGH-IN/RE-TESTING: 5:45-6:25PM, Monday, 8 August, 2021


This is a great challenge if you want something to a) motivate and guide you to lose weight over winter, or b) help keep you motivated to exercise during the colder months, or to increase your fitness levels. 

At this time of the year it’s easy to drift into hibernation mode and let summer’s good habits fall by the wayside. I’m here to help you head into winter fighting fit with my 8-week challenge. There are several tools offered for you to use, none of which are compulsory. 


HOW IT WORKS: There are 2 categories to choose from: WEIGHT LOSS CATEGORY or the FITNESS CATEGORY. Both of these have several tools offered for you to use, none of which are compulsory. 

They include: 

WEIGHT LOSS CATEGORY:

  • A pdf booklet that has worksheets in it to fill out over the duration of the challenge. Each sheet has a table, containing all the different aspects of a healthy lifestyle (for example, having no sugar, no alcohol, eating green veggies, doing 30 minutes of exercise, drinking water, etc), and each of these has a different point value. At the end of each day you add in the points for each healthy habit that you managed to do, and will let me know the total points for the week.
  • A healthy food list for you to create your balanced meals from.
  • Optional weekly weigh-ins (from 6pm on a Monday night, before the Circuit class). You can also earn points for weight lost for that week...however, points will be deducted if you gain over a certain amount of weight from your last weigh-in. You cannot earn weight-loss points until you are back at your lowest weight. The initial and final weigh-ins are compulsory to be eligible for the cash prize.

The cash prize for this challenge will be earnt through the points system. Along with the weekly points that you are able to earn through the booklet sheets, you will be able to earn points for any weight lost, which will go towards your overall total. The FINAL weigh-in points will be calculated from the OVERALL PERCENTAGE OF WEIGHT LOST, not actual kilos.


FITNESS CATEGORY:

  • A pdf booklet that has worksheets in it to fill out over the duration of the challenge. Each sheet has a table, containing all the different aspects of a healthy lifestyle (for example, having no sugar, no alcohol, eating green veggies, doing 30 minutes of exercise, completing your weekly exercise task, drinking water, etc), and each of these has a different point value. At the end of each day you add in the points for each healthy habit that you managed to do, and will let me know the total points for the week. A healthy food list for you to create your balanced meals from.
  • There is a 'testing' exercise at the beginning of the challenge (this commences prior to my Monday circuit class), which I will time you doing (it won't take any more than 2-3 minutes). You will repeat the exercise at the end of the 8 weeks, to compare results. Lower impact options are given, so all fitness levels are able to do it. The results will be based on a % OF IMPROVED TIME, not actual seconds improved. 
  • Each week, I send out an exercise task that increases over the 8 weeks. This is designed to help increase your fitness levels, if that is what you are aiming for..it's also a great little workout that you can do at home if you can't get out the house to exercise.  :)
  •  If weight loss or maintenance is a goal, then there is the option of weighing in..at the start of the challenge, and at the end of the challenge, although this is just for your own accountability - you won't earn any points from it.

The cash prize for this challenge will be earnt through the points system. Along with the weekly points that you are able to earn through the booklet sheets, for the % of time improved in the fitness test, which will go towards your overall total. 


CRITERIA FOR BOTH CATEGORIES: You must let me know prior to the challenge commencing which category you would like to participate in, and you must commit to that category for the 8 weeks.  

There is a class attendance criteria (classes are $10 each) of a minimum of 1 class a week. In the event that you cannot attend a weekly class due to illness, you will be able to 'make up' that class attendance by attending an additional class the following week. 

In regards to the fitness test, there are options offered for people that have injuries. When performing the initial testing exercise, you must do it as fast as you can...anyone deliberately doing it slowly will be disqualified. 

You must submit the weekly points to Kat by the day/time stipulated, otherwise you will receive a 0 for that week.


** THE OPTIONAL ADD-ON OF ACCOUNTABILITY+ IS ALSO AVAILABLE DURING THE CHALLENGE.**

TRANSFORMATION+


In the last Transformation challenge of 2020, I tried something different..I introduced the Transformation+ section. This is for those who want more accountability, in regards to your eating and exercise. I started everyone off slowly, and got them to track how much they moved, and what they ate, the amount of calories that they burnt throughout the day, and taught them about the importance of protein.

From there, I worked out what their recommended daily calorie amount was, based on some specific information that I asked for. I also worked out their daily protein intake recommendation. They also chose the amount of steps that they were going to aim for each day.

Each night they sent through to me a screenshot of their daily stats. It wasn't about them being perfect, it was about being accountable. They were learning that it's ok to indulge a little on the weekends, still fall within their calorie target, and not go into 'all or nothing' mode. Needless to say, their results at the end of the challenge were awesome, as they all remained on track..or if they got off track, they got back on straight away.

I've asked them to send through what THEY got out of the experience, and here's what they had to say:

"Transformation+ - I joined into the Transformation+ at 6 weeks. It is great to have the accountability daily! It has made me aware of how little protein I actually ate and how much I need. Tracking through My Fitness Pal and knowing the calories I’m meant to eat each day has really helped! Setting my daily steps goals gives you that extra push to get out there and do something, especially when you’ve sat down all day and see how little steps you’ve done!

“If you need that further accountability, I would give the Transformation+ a go!"

"Transformation + has kept me on track through the Spring into Summer challenge. From learning about nutrition and good foods to being accountable, I highly recommend this ' secret weapon' helping you to reach your goal."

"Before I started the Transformation challenge, I hummed and hawed for a few weeks. I knew I needed to lose weight but wasn’t sure if I was ready to commit to a lifestyle change, on the very last day of registration I was very lucky a spot was still available. I have been coming to Kats classes since 2016, I have lost weight and slowly put it back on.

When Kat introduced the Transformation + it really was the boost I needed. I have learnt things I have made part of my routine, I have also pinpointed exactly were my focus needs to be, as everyone’s journey is different. If you are looking for extra support and accountability I definitely recommend giving it a go."

For an additional cost of $25 a week, they have me peering over their shoulder, giving feedback each night, and am also here if they need to reach out for extra support and advice if needed.

ACCOUNTABILITY +


I know that one of the hardest times is in BETWEEN challenges...so I also offer something similar to the Transformation +.

It's called "Accountability+"…you'll submit your daily stats via messenger, and  I'll give you feedback every night so you’ll know whether you’re on track/what to focus/work on for the next day.


COST: $25 PER WEEK (IF YOU’VE JUST FINISHED A CHALLENGE AND HAVE REGISTERED FOR THE NEXT ONE).


OR $30 PER WEEK – IF YOU DON’T WANT TO DO MY CHALLENGES BUT JUST WANT SOME DAILY ACCOUNTABILITY/GUIDANCE.

**MINIMUM 4 WEEK COMMITMENT FOR TRANSFORMATION+ AND ACCOUNTIBILITY+ REQUIRED. 1 WEEKS NOTICE REQUIRED TO CANCEL.**



** LIMITED SPACES AVAILABLE**

 **Please see full terms and conditions page and timetable page and ensure that there is a class that you will be able to attend before registering


To register: 

 

"Where Fat Is Burned & Pride Is Earned"